By Kevin Kohan 18 Oct, 2017

Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” And each of us knows from our own experience that he is right. The general flow of human life tends to be toward ease and comfort. One day flows into the next, and many of us never quite get around to turning our good intentions into reality.

Those ‘good intentions,’ while no doubt admirable, tend to remain unrealized mainly because they are too vague. Vague ideas are impossible to focus on and aim for; they are moving targets.

Do you have moving targets in your life? Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you. Maybe you just want to establish a regular workout routine and stick with it this time .

The keys to your success are two-fold: steady the target and create momentum.

How to stop a moving target

Imagine a target shooter trying to hit a small bull’s eye on a distant target. He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left. Will he ever hit that target? Not likely.

Without setting specific goals , your good intentions are exactly like that moving target.  You would like to lose some weight, feel a little better, make a change in your diet--but without clearly defined goals and methods, you can’t focus and make it happen.

The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down:  

·         How much weight do you want to lose?

·         What kind of changes do you want to make in your diet?

·         How many days per week do you want to exercise?

·         Which article of clothing do you wish would fit your body again?

·         How much weight would you like to lift while strength training?

Once you know where you want to end up, you are much more likely to get there.

But you have to start moving toward your goals . That is where momentum comes in.

Create momentum to reach your goals

In his book, Eat that Frog , Brian Tracy discusses the Momentum Principle of Success. In Tracy’s words:

This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going .”1

There is much wisdom in his words. Sometimes, the hardest part of reaching a goal is just getting started . That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting. It isn’t easy and it certainly isn’t fun.

So how do you get that momentum?   How do you start moving? Accountability is the answer. Having someone else involved in your efforts can be the most important factor in your success.

It is hard to change lifelong habits on your own. You need radical motivation that comes from involving others in your efforts. Setting deadlines , making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.

And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

Start NOW with the Revolutionizing GREAT 8 CHALLENGE

You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want. Don’t make it your goals too broad; be specific . And then begin brainstorming ways to get others involved with you; that will provide your momentum . Success is within your reach . You can do this!

Oh, and remember, we’re here to help you the entire way! 



1Tracy, Brian (2007-01-01). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (p. 107). Berrett-Koehler Publishers. Kindle Edition.

By Kevin Kohan 11 Oct, 2017


It’s time to stop planning and start empowering yourself with the ALL IN ONE ' GREAT 8 CHALLENGE'

G8C offers it all…Goal setting, deadlines for accountability, team challenges to make fitness fun, customized Nutrition plans with nutritional values, and everyone’s favorite…Personalized training programs, such as your own HIIT regimine.  

Most of you might have hear about HIIT or HIT, but for those of you who haven't let's take a minute and I will explain....

High Intensity Interval Training or HIT, is designed to get you in the zone and take you to the MAX!    

By having a Certified Performance Specialist keep in tune with your age specific HR, your Coach can adjust   intensity zones, thus maximizing your genetic potential and results.  On average, participants will burn 500-1000 calories per session, followed by The EPOC (after burn) effect, which then sky rockets your metabolic rate for the next 24+  hours!


  • SUPPORT thru like-minded people to motivate you and a qualified leader to help you reach your weight loss and fitness milestones
  • You will push yourself harder in groups and will be kept accountable!
  • Cost Effective
  • Expertise and knowledge of a Certified Performance Specialist (not group instructors)
  • Quick results with Scientifically proven methods
  • FUN!  Team training will take the torture out of serious workouts. The distraction of having others around you doing the same thing can mean the difference between finishing with a smile on your face and not finishing at all.

Personalized Group Training HIIT  Programs  have been scientifically proven to be more effective and more efficient than traditional exercise programs, and better yet, get it done in half the time. This is perhaps why the popularity of this is exploding: people sign up for them because they work!

HIT FIT has now perfected the programming of HIIT for aerobic development, but we now have Mastered the Art of AGGRESSIVE HIT STRENGTH TRAINING through the GREAT 8 CHALLENGE !!

By Kevin Kohan 29 Sep, 2017

Challenges, deadlines, testing......We do it for one reason and one reason only, to make ourselves better.  So....for the month of October we ALL have only one objective, COMMIT TO FIT!   

Monday OCTOBER 2ND we will be using ALL scheduled classes at HIT FITNESS WAREHOUSE to do your first round of testing, and then re-test OCTOBER 30TH for you to see how COMMITTED you truly are!  All Coaches will be present for each of the Testing classes for guidance and motivation.*

Fitness starts in your mind. Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment.

Commitment means that you are in it for the long haul.     Commitment rises above bad days, hectic schedules and volatile emotions. Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it.

True commitment doesn’t depend on how you feel. It depends on your integrity and on living for the purpose you have set for yourself.

Are you committed to get fit?


Committing to be fit eliminates the weekend warrior syndrome. You may know a weekend warrior. He is the person who does little physical exercise during the week, but when the weekend arrives, he blasts out of the gate like a stallion on Derby Day. In a desperate attempt to make up for his sedentary behavior all week, he goes to the gym or hits the pavement, pushing himself to the limit.

The result, however, is not what he expects.

He will likely end up with an injury   , because his muscles, tendons and joints are not conditioned for the intensity of his exercise.

But he is also not getting in shape, because he is not committed  .   Physical fitness depends on consistency. And consistency requires commitment. It takes consistent, near-daily exercise to cause your body to make the changes that bring about fitness. For example, your joints and tendons will strengthen, your aerobic base will improve as your body becomes more efficient at utilizing oxygen and ridding itself of carbon dioxide, and your endurance will increase.

In fact, that   you do something consistently is as important, or maybe even more important, than what   you actually do. Even if you are just doing low intensity walking, doing it every day is infinitely better than doing something more strenuous only occasionally.

But the real rewards come when you not only commit to intense  workouts, but you also commit to being consistent with those workouts.


In order to get fit, you do not need expensive clothes, fancy home-gym equipment or a complicated workout plan.

What you need is commitment. If you are committed, the rest of the pieces will fall into place.

You can start today. DO NOT OVERTHINK THIS. Just start, and commit to doing something every single day.


Remember when you attempted to train yourself and you didn't know how important the PRE-workout nutrition really was? Or maybe you still have no idea whatsoever to eat or take before your workouts.  Guys you know what I'm talking about!  Ladies, maybe you still don't consume any sustanance before your workout because of risking the 'bubble gut syndrome'?  No need to worry anymore....take this challenge one step further by jumping on the NEW Advocare FIT LINE!   
The new and innovative AdvoCare FIT line takes the guesswork out of supplementing your workout. Each of the FIT line products are specifically designed for three phases: before, during and after your workout.
What if you are restricted on time and you can't  pick up lunch or a snack?  All Good, you can enjoy the added convenience of a ready-to-drink protein shake suitable for any time of day. Now, you can focus on your time at the gym all while helping to support recovery and boost results.*  After all, anything worth doing is worth doing right, so start maximizing your workouts with FIT today!  THE system designed to FIT the way you WORKOUT -- and the way you LIVE.
By Kevin Kohan 27 Sep, 2017

If you have ever tried to ignore a box of doughnuts at work ( good luck with that ), you know how hard it is to keep your hands to yourself and walk on by,  and once you walk on by, the battle isn’t over. Even if you are in a different room and down the hall, you can’t stop thinking about those doughnuts, and trust me I know because I love me some deliscious doughnuts !  Lol

Why is it so hard to resist something as small and seemingly innocent as a doughnut? It has to do with habit—and mind set.

Hardwired habits

The draw you feel from that doughnut goes way beyond just a mild interest: you are wired to want it, and resistance is hard . In his book, The End of Overeating , Dr. David Kessler MD explains the breakdown:

When you taste foods that are highly palatable (such as foods containing excess sugar, fat and salt), your brain releases opioids into your blood stream. Opioids are brain chemicals that cause you to have intense feelings of reward and pleasure, as well as relieving pain and stress. The pleasurable effect is similar to the feelings that morphine and heroin users experience. The desire may be so intense that you keep taking one bite after another: it can be hard to stop.

That explains why you keep eating. But why do you give in and approach that doughnut box in the first place?   Why not just refuse to take that first bite?

The answer is another brain chemical called dopamine . Dopamine is responsible for motivating you to seek out the doughnut so you can get the opioid release. You remember how good it tasted and how great it made you feel. Dopamine energizes you to work for that doughnut. It causes you to concentrate on it and drives you to seek it out.

Once this process happens a few times, the whole cycle becomes a habit that is very reward focused, very ingrained and very hard to break. Your brain’s circuitry has become mapped and wired to want the doughnut. And you don’t even have to be near the doughnut for this process to start--the dopamine can kick in even when there are no doughnuts in site: ever made a run to the store for a treat that you just had to have right then?

The Result

Over one-third of all adults in our country are obese. We live in a society in which we are surrounded by highly-palatable foods (think restaurant foods and processed foods).  The deeply ingrained habit of eating unhealthy food and too much of it is widespread. Everywhere we turn we are bombarded not only with unhealthy food, but also with a neural circuitry that drives us to pursue that unhealthy food.

Remap YOUR Brain With Mindset

And now the good news: you can start right now to change the trajectory that you are on . You can rewire your brain and begin reducing the power that those opioid-producing foods have over you. You can draw a new map in your mind that will have you passing by the doughnuts on your way to better pleasures.

The secret is mindset. You must want something else more than you want those fleeting moments of pleasure that the doughnuts bring you. What is it? What do want? Maybe you want to drop a couple of jeans sizes. Maybe you want to be off your blood pressure medication. Maybe you want to be known as an ‘athletic’ type person. Maybe you want to keep disease at bay. Or maybe you just want the immense satisfaction of being in control of yourself! People who can’t resist a doughnut have given away power over their own lives!

Once you know what you want, go after it with the following strategies:

1. Stop.   There is no other way to say this: you must stop eating foods that are not in your plan. In the beginning, this will be difficult. When everyone around you is tossing back pizza and soft drinks, you will struggle. You will smell the pizza, you will be in the emotionally charged atmosphere and dopamine will be flowing in your bloodstream. Think about what you want more than that doughnut; think about what you can only have by resisting the doughnut. Sheer will-power is what you have to use at this point.

2.   Savor the victory.   Once you come out on the other side having successfully won the battle within your own mind, you will have accomplished much more than just saying no to a piece of pizza. You will have begun ‘cooling’ the stimulus , as Dr. Kessler puts it. You have taken the first step toward weakening the circuitry in your brain that drives you to habitual patterns of behavior. The next time, it will be easier. And after that, even easier.

3. Focus on new rewards.   As you remap your brain, you are creating new neural pathways that in time will be stronger than the weakening, “doughnut-centered” pathways. Make sure these new rewards are life-giving and energy-producing, such as the thrill you get when you can run a 5K or set a PR in your weight-lifting.

You can have power over habits: it’s all about mindset . You can do this!


By Kevin Kohan 20 Sep, 2017

More and more we are hearing about food allergies and food sensitivities. Because they are such common conditions, it is important to understand the difference between the two and what the health issues are which surround them.

The difference between food sensitivities and food allergies

Though on the surface food sensitivities and food allergies may seem like the same thing (they can even cause some of the same symptoms), they are, in fact, two different conditions.

The least common of the two is a food allergy . A food allergy will bring about a response from the immune system that can impact several different parts of your body. Food allergies can be life-threatening. Food sensitivity or food intolerance symptoms are less serious but are more common, being typically confined to the digestive tract.

The Gut Connection

When you have a food allergy, your body essentially treats the food as something that is threatening to your body and therefore mounts an attack against it. The reason for the attack is that particles of that food and other molecules have traveled from the intestines into the bloodstream; but they are not supposed to be there.

How did they get there?   Through what is known as a leaky gut. A normal, healthy intestine has walls that are tight, allowing only small molecules such as vitamins, simple sugars and amino acids to pass through it. But when the gut becomes overly permeable, larger molecules, toxins, bacteria and bits of undigested waste pass through into the blood stream. These molecules are not supposed to be in the bloodstream at all.

The result is that this triggers a response in the body, and the large molecules are treated as foreigners, triggering an immune reaction leading to digestion problems, autoimmune diseases and additional food allergies. If your body begins producing antibodies to certain foods and food groups, then those foods will be treated as pathogenic by your body.

What are the causes and symptoms of leaky gut?

There are many causes of leaky gut. These include:

·         Anti-inflammatory medications such as ibuprofen and aspirin

·         Alcohol and caffeine

·         Antacid medications

·         Food additives

·         Allergies to food

·         Stress

·         Infections within the bowel itself

·         Diets high in refined flours, sugars and other processed foods

·         Candidiasis

·         Antibiotics

If you have leaky gut, you may experience a range of symptoms such as fatigue, joint and muscle pain, pain and bloating in the abdomen, skin rashes, arthritis, fibromyalgia, and depressio n.

The Solution

The good news is that if you think you have leaky gut, there are several action steps you can take to begin healing. The key is to remove anything that may be contributing to your condition, while at the same time feed your body what it needs to begin repairing the damage.

Try the following suggestions to start on the road to healing and health:

1.   Eliminate alcohol and caffeine from your diet.

2.   Stop using all anti-inflammatory drugs.

3.   Chew your food thoroughly and take a digestive enzyme to aid digestion.

4.   Take probiotics to increase the number of friendly microbes in your intestines.

5.   Eat at least nine servings of fruits and vegetables each day.

6.   Stop eating refined, white flour, sugar and processed foods.

7.   Drink plenty of filtered water .

By Kevin Kohan 06 Sep, 2017
In our fast paced "Go, Go, Go" lives we tend to make bad decisions when it comes to nutrition and take
what ever is convenient at the time. These decisions may lead to adverse affects on our bodies. Items
that contribute to toxic build up over time include low consumption of healthy fluids, too little physical
activity, regular consumption of animal products, including dairy, salt, sugar, flour, packaged foods,
chemicals and medication/drugs. These substances also cause inflammation and damage leading to
disease, abnormal brain and nervous system behavior. Because most of us are subject to these,
cleansing on a regular basis (every 90 days ) to compensate for potential effects becomes even more important.

Herbal Cleanse System, Just Like Hitting the Reset Button
The AdvoCare Herbal Cleanse System can help rid your body of waste and prepare the body for optimal nutrient absorption with its unique blend of herbal ingredients.* Using a systematic approach, this 10-day system guides you through the daily steps for thorough internal cleansing and improved digestion.*
The AdvoCare Herbal Cleanse System can help rid your body of waste and prepare the body for optimal nutrient absorption with its unique blend of herbal ingredients.* Using a systematic approach, this 10-day system guides you through the daily steps for thorough internal cleansing and improved digestion.*
Each Herbal Cleanse System includes three key products:
  • ProBiotic Restore™ capsules (in the Herbal Cleanse box)
  • Herbal Cleanse tablets (in the Herbal Cleanse box)
  • AdvoCare® Fiber
Use these three products for the duration of the 10-day Cleanse  to help balance your system on a cellular level.
AdvoCare Fiber an d Probiotic Restore Ultra is also available as a stand-alone item to help you reach your daily fiber intake goals. The 10 DAY HERBAL CLEANSE program aims to create a condition where the body’s system flushes out impurities and re-establish proper functioning.   Kind of like hitting the 'RESET' button.   Results typically include reduced or removal of previous symptoms, excess weight loss, improved bodily functions and immunity, enhanced skin, energy, sleep,overall well being and an enormous increase in performance!  The  10 day herbal cleanse  

*Here are a few recipes we like to use while on the 10 day cleansing system and they are your's as a Thank You for being a loyal follower!  Good Luck!

Turkey Lettuce Wraps

* Cook ground turkey in a pan till no longer pink
* Drain grease (there won't be much)
* Add cooked turkey back to the hot pan and mix with no sodium taco seasoning as per instructions on package
* Place cooked turkey in lettuce wrap and enjoy! top with veggies!

Garlic Roaster Cabbage
•1 (approx 2lb) head of organic green cabbage, cut into 1″ thick slices
•1.5 tablespoons olive oil •2 to 3 large garlic cloves, smashed
•kosher salt •freshly ground black pepper
•spray olive oil OR non-stick cooking spray
1. Preheat oven to 400F and spray a baking sheet with non-stick cooking spray. Pull outer leaf off cabbage (it’s usually dirty and nasty looking), cut cabbage from top to bottom (bottom being root) into 1″ thick slices.
2. Rub both sides of cabbage with smashed garlic.
3. Use a pastry brush to evenly spread the olive oil over both sides of the cabbage slices.
4. Finally, sprinkle each side with a bit of kosher salt and freshly cracked black pepper.
5. Roast on the middle rack for 30 minutes. Carefully flip the cabbage steaks and roast for an additional 30 minutes until edges are brown and crispy. Serve hot and Enjoy!

 Steaks Balsamic and Herb Vegetable Medley
2 zucchini
2 eggplant
1 each Red and Yellow pepper
1 bunch of carrots
4 portobello mushrooms
2 bunches of green onions
2 tbsp rosemary
2 tbsp thyme
4 cloves garlic, minced
1/4 cup balsamic vinegar (can substitute rice vinegar)
1/2 cup EVOO
1 tsp pepper
Slice zucchini and eggplant on the bias in thick slices. Seed and quarter peppers. Halve carrots lengthwise. Trim green onions and portobello mushrooms. In a large bowl combine all remaining ingredients and toss over vegetables. Grill vegetables 2-4 minutes on each side; halve mushroom. Arrange on a platter and serve

•2 pounds clean sausage, sliced (you can sub with shrimp or extra chicken if you can’t find clean sausage)
•2 pounds raw chicken breast, cut into small pieces (about 1/2 inch cubes)
•2 large red onions, chopped
•1 tablespoon olive oil
•2 green bell peppers, chopped
•2 red bell peppers, chopped
•4 large stalks celery, sliced thin
•1 (15 ounce) can tomato sauce, no sugar added
•1/4 teaspoon cayenne •2 tablespoons garlic powder
•1 tablespoon onion powder
•2 teaspoons thyme
•3 cups brown rice, dry
•3 cups chicken broth, low sodium is best (keep some extra on reserve just in case you need extra during cooking.)
1.In a large pot, sauté the onions, bell peppers and celery in the olive oil.
2.Add the chicken and sausage to the pot and cook for about 3-5 minutes, just to give it a head start.
3. Add everything else, and cook over medium heat until the rice is cooked through (about an hour, give or take). Watch the post as time goes on. You may need to add some extra broth if things get too dry. Stir often to avoid burning on the bottom of the pot. Grill vegetables 2-4 minutes on each side; halve mushroom.

White Fish
4- 4oz fillets(Tilapia, Whiting, Cod, etc)
Garlic, 2 Tablespoons crushed (or more if you like – it keeps the vampires away ya know)
Juice of ¼ Lemon
Lemon rind, 1 teaspoon
Lemon Thyme, handful of herb sprigs
Salt and Pepper to taste
Preheat oven to 400. Thaw, rinse, and salt/pepper the fish filets. Place several springs of lemon thyme on bottom of pan. Put white fish on top of lemon thyme. Mix EVO, garlic, juice, and lemon rind together. Pour mixture over filets. Salt and pepper as desired. Place a few more sprigs of herbs on top. Bake for 20 minutes.

Stuffed Pepper Lasagna
Brown ground turkey, seasoned with garlic powder and onion powder. Cut banana and / or bell peppers in half and remove seeds / insides. In a baking dish, layer peppers, turkey, and salsa or marinara sauce just like you would a lasagna. I'm not eating dairy currently, but I'm sure cheese would be a great addition of course. Bake at 350 degrees for 30 minutes. Great to reheat through the week!
This was something I threw together because I had a bunch of banana peppers from the garden that I needed to use. I thought it might be bland but it was full of flavor - especially if you like spicy peppers! Yum!!
Lauren Barrish

Cucumber Dill Salad with No Sugar Added Dressing
 •2 English cucumber
•1 cup sliced red onion
•1½ tablespoons salt
•2 tablespoons white wine vinegar
•½ teaspoon powdered or ¼ teaspoon liquid stevia
•2 tablespoons fresh dill chopped
•juice of half a lemon  
1.Slice the cucumbers lengthwise and remove the seeds with a spoon or melon ball scooper.
2.Slice thin.
3.Should be about 5 cups of cucumbers.
4.Place onion and cucumbers in a bowl and toss with salt.
5.Place into a colander and allow to drain for 20 minutes.
6.Press out liquid, rinse well with cold water.
7.In a serving bowl whisk white wine vinegar and stevia together.
8.Add cucumbers and onion and toss to combine well.Top with fresh dill and lemon. Keep refrigerated until ready to serve.
By Kevin Kohan 29 Aug, 2017

No matter how committed we are to getting in the recommended five to nine servings of vegetables and fruits every day, sometimes we come up short. It may be that we are busy and barely have time to eat at all, or perhaps we find ourselves in eating situations that don’t include many fresh vegetable choices. Or maybe we just don’t like them.

On days that you find it hard to eat enough vegetables and fruits, a green drink is the perfect answer. It is a great way to boost your health and even detox your system.

Green drinks are just that—green, because they contain the juice of fresh green vegetables and other vegetables and fruits. There are many reasons to consider adding green drinks to your diet.

Why drink green juice?

Vegetables and fruit are full of essential vitamins, minerals and enzymes that your body thrives on. And because you are consuming it in liquid form, your body can digest it quickly. This is especially helpful if you have digestion issues, because the process of juicing ‘pre digests’ the food for you by breaking down the cell walls. This means that the nutrition can easily go right into your system.

Drinking your veggies and fruits also allows you to take in more nutrients. You may find it difficult to eat an entire bunch of kale in a day, but drinking the juice from that same amount is no problem at all!

You will also detox your body by drinking fresh juices. The enzymes contained in the juice help to release built-up toxins, leaving your body much healthier.

Many people have found that juicing helps them to lose weight, increase their energy and even improve some medical conditions such as diabetes, high blood pressure and high cholesterol.

Smoothies too!

An alternative to juicing your veggies and fruit (my preferred method) is to turn them into smoothies. While a juicer extracts the juice and leaves behind the pulp, a high-powered blender can be used to blend the juice and pulp together into a thicker drink. Either method is fine--it just depends on your preference. The fiber in the smoothies will cause you to feel full longer, which may help you to have fewer cravings.

Watch Your Calories and Sugar Intake!

WARNING : Juicing can really jack up your calorie and sugar intake when you use a lot of fruit. Be mindful of what you’re putting in you green drink…


Get started with these recipes

Here are some recipes1 to help you jumpstart your health and energy.

Baby’s First Green (a great starter juice)

1 large pear
1 apple
1 cup pineapple, cubed
4 large stalks kale
1 cucumber

Gena’s Classic Green Juice

1 green apple
1 inch knob ginger
5 large stalks celery
1 cucumber
1 large handful parsley
5 stalks kale

Veggie Ginger Juice

3 large carrots
1 beet
1 green apple
4 large stalks celery
1 large handful of spinach, parsley, or other dark green
1 small cucumber
1 inch knob ginger







By Kevin Kohan 24 Aug, 2017
 Amino Acids are the building blocks of the body.  Especially Branched Chain Amino Acids (BCAAs).  BCAAs refer to 3 (leucine, isoleucine and valine) of the 9 essential amino acids. BCAAs play an important role in many aspects of our life.  They promote muscle protein synthesis which can increase muscle growth over time.  This increase in muscle growth will lead to an increase in your metabolism making it easier to maintain your weight.  They have also been shown to prevent the onset of fatigue.  This is due to their role in metabolizing glucose which is the muscle’s main fuel during exercise.  By being able to more efficiently metabolize glucose during exercise the muscle is more efficient and go longer before fatigue. BCAAs also play a role in immune system and brain health.
 Let’s break it down to be a little more understandable.  By having elevated levels of BCAAs in your system your body will be able to use the protein in your system to help build muscle which in turn burns extra calories.  For each pound of muscle you gain you burn an extra 50 calories a day doing nothing.  Seems pretty insignificant right?  Take those 50 extra calories and add them up over a year and that equals over 18,000 calories burned or 5 pounds!  You may not think that is significant but that is just what that one extra pound of muscle burns.  It does not take into account your current exercise routine or eating habits.
 Another great benefit of increasing the body’s ability to use the protein in your system especially when losing weight is it will help preserve muscle.  We all hear that when we lose weight we are also losing muscle.  However, by being able to better use the protein in the system the body can preserve muscle during weight loss. As far as delaying fatigue BCAAs allow the glucose in the muscle to be broken down into ATP (muscles uses this for fuel) faster.  It also aids in converting fatty acids to glucose again resulting in more fuel for the muscle!  More fuel for the muscle equals the longer we can be active before fatigue sets in.
 Now that we know how important BCAAs are in weight management and overall general wellness let’s find some ADVOCARE PRODUCTS that contain BCAAs.  One of my favorite AdvoCare amino acid supplements are  CATALYST   , which was originally designed for the USA Olympic Wrestling Team for times of preserving lean muscle mass and building strength while cutting weight .  Another favorite is BIOCHARGE .   To find how to best use these BCAA products please get with your coach .   These are both extremely effective and I would advise anyone who is attempting to improve fitness, lose weight, restricting calories, putting on lean muscle mass, want better focus, goes to the gym on regular or is a human being, to have one of these two as your first choice supplement in your arsenal to reach your ultimate fitness success!  
By Kevin Kohan 22 Aug, 2017

Whether you are a student or the parent of a student, you likely have one thing on your mind as the new school year begins: academic performance. From kindergarteners to graduate level college students, concentration and learning are critical and directly related to how successful the year is and how bright the future looks career wise.

You may be wondering what Academic Performance has to do with a Fitness Blog .

The Answer ? EVERYTHING!  The research is conclusive : physical exercise directly impacts how well a student does academically.  

Consistent, daily exercise results in significantly improved concentration, learning and test scores.

In his book, Spark, The Revolutionary New Science of Exercise and the Brain , Harvard Psychiatrist Dr. John Ratey cites studies that document dramatic increases in the academic performance of students when they begin adding exercise to their daily schedule.

City Park Collegiate school in Saskatoon Saskatchewan is an inner city school in which many students have both behavioral and academic challenges. But after bringing treadmills into the class room and letting the students use them, behavioral and academic problems improved.

Students were able to sit still longer, concentrate better and scores began sky rocketing . In just four months, the students in Allison Cameron’s class began improving academically. Grade level increases were in the 27%-36% range, and math increases were similar.1

And all it took was 20 minutes of exercise each morning.

What is it about exercise that causes such significant changes? Scientists are still trying to understand it, but it appears as though exercise helps to lay down new pathways in the brain, which aids learning. Neurogenesis also seems to be stimulated by exercise. Neurogenesis is the process by which the brain grows new brain cells. These new brain cells help build the new pathways along which learning can take place.2

City Park isn’t the only school that has seen improvements in student’s academic and behavioral performance. At Naperville Central High School west of Chicago, similar results are seen, with students dramatically improving in reading, math3 and science.

The take-away message?   If you are a student, a parent of a student or even a teacher, exercise should be a top priority. To neglect it is to sabotage potential and open the door for behavioral problems.

There are many ways to get a good workout in.

Resist the urge to neglect exercise in order to spend more time with the books. Your study time will be much more productive if you feed your brain with exercise!



2 Ibid.



By Kevin Kohan 16 Aug, 2017

Minimum Effective Dosage: Train Smarter Not Harder

There are few things as exciting as new boot campers eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy.  Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being a trainer.

But in their excitement, many boot campers make a common mistake – overtraining. The thinking goes like this: “If 20 push-ups are good, then 30 must be better,” or “If 35 pounds challenges my muscles, then I’ll really get ripped if I do 50!” In other words, more is better and leads to faster results.

Unfortunately, this just isn’t the case, and taken to the extreme can lead to getting hurt and MISSING workouts. As with most things in life, moderation and consistency in fitness are the keys to success . Too much of anything can be a bad thing, and there is no need to do more than the minimum needed for maximum results.

For example, consider medication. If 200 milligrams of Advil takes away your headache, you do not need to take 1000 milligrams. It will not make your headache go away any more effectively, because 200 milligrams will make it disappear completely! Taking 1000 milligrams is not only wasted effort, but it could have dangerous effect on your health.

It is important to realize that over training in fitness not only doesn’t deliver faster and better results, but it can lead to injury and burnout . Pushing your body beyond what it can effectively handle will usually result in a strain or muscle tear.

Likewise, for those just starting, if you blast out of the gate at top speed with an intensity that you can’t possibly sustain, you will burn out and likely give up. The wisest choice is to practice moderation and consistency.

Remember, what you do every day is more important than what you do every once in a while. Those everyday activities may not be terribly exciting while you are doing them. And you may not feel like you are making progress. But give the compound effect time to work. Your effort will pay off. You will become stronger, more fit, and others will begin to notice.

Take care of your body and your mind by practicing the “Minimum Effective Dosage” strategy. Do what is necessary to get you to your goal, one step at a time. Better yet, work with a Certified Fitness Professional or Specialist to determine your programming needs and you can bet your ass that you will get there in half the time it would normally take you doing it by yourself!

'What you do every day is more important than what you do every once in a while.'

By Kevin Kohan 09 Aug, 2017

There’s a reason why celebrities and other highly successful people use coaches and trainers: IT WORKS.

And that is why so many people are turning to Private Coaches & Personal Trainers to help them move from mediocre to excellence in their pursuit of health, fitness and weight loss.

Sport Scientists have shown how Group Fitness classes leave you with more muscle or better tone.

The Reality

More than 91% of people who start an exercise program quit early —even before their new routine becomes a habit, and 61% will give up within the very first week!1

Why?   Because changing your lifestyle is hard. In spite of all the infomercials and ads claiming that you can lose weight and transform your body in thirty days (or six weeks at the longest), the truth is, getting fit requires a lifestyle makeover that takes

·         Time

·         Determination

·         Support

If any of these components is missing, the odds of success plummet.

The Fix

The good news is that one component virtually guarantees the continued presence of the other two, and that is support- -and support is the heart of what a good Coach provides.

A Coach helps with the time factor in two ways:

1.   Finding time in your schedule to actually work out

2.   Sticking with your program long enough to reach your goals.

A Coach supports you looking at your schedule and find ways to make fitness fit.  A seasoned Coach or personal trainer has much wisdom in the area of time management and is a master at figuring out how to work exercise into even the busiest schedules. He can also design workouts that are both efficient and effective. Finally, a Private Coach can also provide the motivation that you need to keep going, long after you would have stopped were you doing working out by yourself.

Determination is also an area that a Coach/Personal trainer supports you in. At the beginning of your new fitness program, you have excitement, novelty and the joy of discovery to keep you going. But eventually, what used to be new and fun becomes old and boring. If determination fades, you will find yourself wandering off track in search of the next exciting pursuit.

Your Coach(es) will help you keep your determination. He will remind you why you are doing what you are doing. He will get into your life and help you move past obstacles that arise, and he will talk you out of excuse-making. He will constantly hold before you the consequences of your choices. He will keep you moving forward.

And finally, a Coach  supports you as your source for practical, step-by-step instructions for building health. At HIT Fitness Warehouse, Your Coach is an expert in the field of Exercise Science. While under the tutelage of any Coach at HIT Fitness Warehouse, you do not have to design your own program of fitness, constantly wondering whether you are doing the right exercises in the right way. A  Private Coach or Personal Trainer will create a customized blueprint that will help you achieve your goals.

A Coach or personal trainer is your insurance policy against being another number in the appalling fitness drop-out statistics. Don’t try to go it alone; we all need help.

Position yourself for success by working with a Personalized Group Fitness or a Private Coach/Personal Trainer and watch fitness and robust health become part of your life.




By Kevin Kohan 02 Aug, 2017

Prepare for Success: Back to School Tips

Have you noticed? The days are getting a little shorter, store aisles are full of school supplies and you may have seen a school bus or two making practice runs in your neighborhood. All this can only mean one thing: it’s back to school time!

If you are like most people, you are not quite ready to say goodbye to the relaxing days of summer. Late nights and lightly-scheduled days are a welcome break after a year of early mornings and homework deadlines. Those slow days of summer are such a welcome break!

But with the approach of the new school year comes the necessity to ease back into a routine that helps your children succeed. Changing routines can be tough under any circumstances. But when our routines change from ‘fun and relaxing’ to ‘less fun and somewhat stressful,’ it can be even tougher to pull off!

The best way to lessen the shock of a new school year is to ease your children into their school routine before school starts. Getting a jump start on new schedules and new responsibilities will allow them to adjust before school actually starts and the pace really picks up.

Here are some areas to focus on for back to school prep:

1. Sleep schedule.   Almost without realizing it, we tend to slip into a different sleep pattern during summer—later nights make for later wake times. This is probably due to several factors, including the fact that the days are longer and the school bus isn’t coming!   When school starts, however, your children need to be on a different sleep schedule, otherwise they will have a very hard time getting up. Try this: a few days before school starts, ease their bed times and wake times back 15 minutes each day. This will help them to painlessly get used to a more school-friendly sleep schedule.

2. Daily schedule.   Your children have probably grown accustomed to low pressure schedules this summer. However, when school starts, having a schedule is critical. There are only so many hours each day to fit in school, homework, extra-curricular commitments, church and chores. Make it all work by creating a schedule that your children can follow.

3. Chores.   The only way to make a busy household run smoothly is for everyone to pull their share of the load. Assign each of your children age-appropriate chores to do. Offer rewards for a job well done and give additional chores for non-compliance. Even preschoolers can help around the house by emptying small trash cans and picking up toys and books.

4. Planners.   Buy each of your children a planner and help them to get used to using it before school starts. The more familiar they are with their planner, the easier it will be for them to use it when classes and other activities get underway. Encourage them to write in their class schedule, their homework schedule, their sports and club schedules and even their chore routines.

5. Fitness.   It goes without saying that your children need to move. Literally. Sitting for long hours in the classroom and on the bus hinders their ability to concentrate and also lowers their energy levels. If your school does not offer a physical education program, get your child involved in some kind of exercise routine .  If your school does offer a physical education program, get your child involved in some kind of exercise routine to familiarize them with slightly more advanced movements and the importance of exercise.    Not only will their grades likely improve, but they will be less stressed in general and will be more able to handle the pressures that school brings.

Back to school prep does not have to be difficult; it just takes a little planning. Using these tips will help to instill good habits in your children that will set them up for success in the classroom and in real world.

*To get your child involved in a youth fitness program reach out to us and ask about our HIT FIT KIDS and Athletes in Training (AIT) programs .  

By Kevin Kohan 25 Jul, 2017

If you have been working out over the past winter and spring months, you may be surprised at the new challenges that summertime fitness throws at you.  So now on top of the Tactical Tuesday Challenges, Great 8 Challenges, and 24 Day Challenges, you have been slammed with Mother Nature's challenge!   You are probably discovering that your body reacts to the heat and humidity differently than it does to cooler, drier conditions.  And if you have not discovered this already then start paying attention to your body and the little adjustments that must be made.  The thirst, the excess sweating, the fatigue setting in a little sooner.  

But don’t let the heat cause you to lose your momentum. You can keep working hard in the summer, you just have to adjust your approach a little. Keep the following summertime fitness HIT FIT Tips in mind as you continue getting stronger and healthier.

1. Cool down first!   You can improve your performance in the heat by lowering your body temperature before heading outside. Taking a cold shower or simply putting ice cold cloths on the back of your neck can help you to better tolerate the heat.

2. Find some shade.   You may need to move your workout to a different area in order to be in the shade. If you are a runner or biker, change your route to a wooded area.

3. Avoid caffeine.   Because caffeine acts as a diuretic, it forces water out of your system. This is the last thing you want when exercising in the summer heat. Save your caffeine intake for several hours before or after your workout, rather than near the time you will be exercising.

4. Stay hydrated!   Drinking plenty of water before, during and after your workout will reduce the heat stress on your body.

5. Choose your clothing carefully.   Now more than ever it is important to wear clothing that will move sweat away from your body and help it evaporate it quickly. A cotton t-shirt may be fine in the winter, but you will be much cooler in a fabric designed for exercise.

6. Change your workout time.   If you are used to exercising during lunch or in the afternoon, you may need to adjust your schedule for the summer months. Early mornings and late evenings are the best times for outdoor exercise. On blistering, hot days, even the shade will not bring much relief.

7. Wear white or light colored clothing.   Lighter colors reflect the heat better than darker, more intense colors.

8. Take breaks.   Your body can only handle so much extreme heat. When the thermometer climbs, you may find that you need more frequent breaks to keep performing at your best. Be sure to take them. Listening to your body and caring for it is not a sign of weakness: it’s smart.

9. Monitor your heart . The heat places greater stress on your heart. Keep tabs on your heart rate as you work out in the heat. If it spikes quickly or stays too high, give it a rest.

10. Hit the gym. You may find that it is best to simply move your workout indoors for the summer. If you would prefer not to put your body under summer stress, work out in a gym, and if I may suggest a GREAT gym, HIT Fitness Warehouse is South Florida's #1 Performance and Fitness Training Facility!   Sorry, couldn't help but throw that out there. You will have the added benefit of personal attentiongroup accountability and best of all ....Great Coaches that care and have made Coaching & Training their lifetime career!    It’s a great time to work on form, increase intensity, and plan out a new and exciting workout routine. Beat the heat by mixing things up this summer-try a gym workout.


By Kevin Kohan 18 Jul, 2017

Fueling your Body for Optimal Performance

From weekend warriors to Ironman finishers, performance is directly tied to diet. If you want to train at the peak of your ability and recover quickly, you must be intentional about what you eat, taking care to feed your body what it needs. Trying to work out with a body that is starving for essential nutrients will end only in frustration; and frustration eats your momentum and resolve with a voracious appetite.

Make the most of every minute you work out by fueling your body sensibly. Let’s look at the basics.

Nutrition 101: The Foundation

The big three nutrients that you need to be concerned with are carbohydrates, protein and fat. An eating strategy that balances these three macro-nutrients will skyrocket your fitness results.

·         Carbohydrates:   Some have argued that carbohydrates are the most important nutrient that an athlete consumes, because carbs fuel muscle. Every time you move one of your muscles, you are using carbohydrates. Your body breaks down carbs into sugars and then stores them in your muscles and livers. If you eat more than can be stored in either of these two places, the excess is stored as fat in your body.


Good sources of carbohydrates include whole grains, vegetables, fruits and beans.


·         Protein: In order to build muscle, you must have protein. Muscle is the foundation of every athlete: without a solid muscle base, you will be ineffective any fitness pursuit. Muscle also plays an important role in protecting you from diabetes. The more muscle you have, the more efficiently your body can uptake glucose from your bloodstream.  


It is important to eat protein daily, because your body cannot store protein very easily. Protein from animal sources is the easiest way to get complete protein, but plant-based proteins can be combined to provide complete protein as well.


·         Fat: It is unfortunate that fat came under such fire during the last decade or so. Fat is essential and you need a lot of it. The key is to know what kind of fat to eat. Avoid anything that is hydrogenated or partially hydrogenated. These fats are also called trans-fats and are very unhealthy. Instead try to get the majority of your fat from olive oil, coconut oil, nuts, seeds, avocado, wild-caught fish and free-range animal products such as butter, cheese, yogurt, beef and poultry.

Finding the balance

If you are like many people, you are often confused about how to balance out the different kinds of foods you eat. It seems as though there is a new diet promotion every day, promising all sorts of miracles.

The key, however, to fueling your body for peak performance is balance and moderation. In The New Rules of Lifting for Women , Cassandra Forsythe insists that eating a ratio of 40/30/30 (carbohydrate/protein/fat) will bring the best results. Start here and then adjust the ratios to see what best suits your body.

Remember: you must give your body what it needs to perform. If you don’t, you will end up tired, weak, and prone to frustration because you won’t have the energy or strength to work out. The better you fuel your body, the better it will serve you in your pursuit of fitness and health.

*Contact us for your customized nutritional program  

Kevin Kohan, Sports Nutrition Specialist

By Kevin Kohan 04 Jul, 2017


By: Jenna Link

We’ve talked before about the differences between men and women when it comes to fiber type distribution as well as body composition. But what does that really mean? Are there any functional implications?

If you asked me these questions when I was in the lab I would probably say well… it depends. And then I would pepper you with questions. What’s her training status? What was it 10 years ago? What is her body type? How much does she weigh? What about body fat?

But, if you catch me in the gym I would promptly invite you to load a barbell with 2x bodyweight and we’d sort it out.

The literature on this topic is too scarce and of course mixed. However, there are some common themes that underpin why we sometimes see sex differences in strength and power: body size and training status.

Strength & Power

To start with I want to clearly define what I mean by strength and power. When I say strength I am really referring to raw force production. When I say power I mathematically mean force x velocity. Both are determined by a multitude of variables: muscle-cross sectional area, contractile velocity, neurological control, and even pennation angle. We are living at the far left end of the fitness continuum here focusing purely on quick and explosive movements. Think deadlifts, squats, vertical jumps, power cleans, you get the picture.

Sex Differences – Absolute Values

When compared to men, women tend to be able to produce (on average) two-thirds of what their male peers can produce(1). This sex related difference in not consistent throughout the body though with values for the lower limbs being much closer to men and values for the upper body being much further away(1,2). However, men have much larger body sizes, more body mass, more fat-free muscle mass, and a different distribution of fat-free mass than women.

It’s All Relative

When strength and power are considered relative to fat-free mass sex related differences tend to disappear(1-4). I use the phrase “tend to” because there are many confounding variables. Several studies of trained men and women matched for activity level show no gender difference in strength between men and women when expressed relative to fat-free mass(3). However, several other studies have shown significant differences do exist(2-4).

Of the studies that show a difference there are two major criticisms. First, we tend to see significant differences in strength and power when untrained individuals are tested(3). This could be physiological, but it could also be the result of significant gender differences in lifelong physical activity levels(5). Therefore, activity level needs to be carefully controlled when comparing these two groups(3).

Secondly, when strength and power are expressed relative to cross-sectional area rather than just fat-free mass the sex related differences almost completely disappear(1-4). Why the difference? Well, fat-free mass isn’t purely skeletal muscle it includes bone, connective tissue, water, etc. So when we isolate only muscle we see almost no difference in strength and velocity characteristics between men and women.

But, just to twist the story one more time. A few different authors have shown that even when expressed relative to cross-sectional area women have lower strength and power capabilities than men in the upper body(2,6). I have to wonder though if this can’t also be partly explained by differences in physical activity. How many women do you know who have bench pressed regularly? While I can’t give you the answer right now, what I can tell you is that my interest is sparked. Don’t be shocked if you get recruited to participate in a study in the near future.


While it is clear that there are absolute differences in strength and power between men and women, these differences tend to disappear when relative strength and power are considered. Things such as body size, skeletal muscle mass, and training status will all have a significant impact on absolute values. There is some evidence that lower body strength is less affected than upper body strength, but this is primarily due to differences in skeletal muscles mass distribution between men and women. The science isn’t perfect yet, but more often than not we see that pound for pound women are just as strong and powerful as men.

0. Baechle, Thomas R., Earle, Roger W., and National Strength & Conditioning Association. Essentials of Strength Training and Conditioning. 3rd ed. 2008. Print.

0. Miller, A.E.J., et al., Gender differences in strength and muscle fiber characteristics. European journal of applied physiology and occupational physiology, 1993. 66(3): p. 254-262.

0. Jones, E.J., et al., Cross-sectional area and muscular strength. Sports Medicine, 2008. 38(12): p. 987-994.

0. Trappe, S., et al., Single muscle fibre contractile properties in young and old men and women. The Journal of physiology, 2003. 552(1): p. 47-58.

0. Hunter, S.K., Sex differences in human fatigability: mechanisms and insight to physiological responses. Acta physiologica, 2014. 210(4): p. 768-789.

0. Hoffman, T., R.W. Stauffer, and A.S. Jackson, Sex difference in strength. The American journal of sports medicine, 1979. 7(4): p. 265-267.

By Kevin Kohan 27 Jun, 2017
You started off strong with your fitness and nutrition goals but you feel like your losing steam right?  Went to the local nutrition center and got all your supplements lined up and planned out, but you begin slipping and start missing your morning dose of vitamins.  

You've been telling yourself that your gonna' get back at it and get serious  on Monday. But then Monday rolls around and your're still not feeling it....The mercury starts climbing, the clothes get lighter and we can’t hide any more. “ Why didn’t I start working out weeks ago ?” we ask ourselves. “ If only I had started sooner !”

Regret-proof your life: set a deadline

A year from now you will wish you had started today.
                   -Karen Lamb

The best way to protect yourself from a regret-filled life is to set a deadline and start NOW!
Deadlines are powerful motivators. Without a deadline, you really have no set-point toward which to work. You have nothing pushing you.
Deadlines create a sense of urgency.  Otherwise, you will let things slide…you will keep putting off the workout, and insisting that tomorrow you will start eating better.
Without a deadline, tomorrow never comes.

It’s Time to Shake Things Up

If you keep doing what you have always done, you will get the results you have always gotten.  It’s time to do something different. Ask yourself this question:   If I keep doing what I am doing right now, will I achieve what I want to achieve?   If you answered no, then it’s time for a change.
Get your calendar out and decide when you want to see your first wave of results. Be realistic: make sure you give yourself time to really dig in and see changes. But challenge yourself too—make it a little tough so you can take full advantage of the power of urgency.

Prevent deadline-creep: get competitive

But a deadline may not be enough. Why? Because you may be tempted to move it. Deadlines are not supposed to be moving targets!   The best way to prevent deadline-creep is to get competitive!

Entering into a competition or contest is a sure way to give you the edge you need to keep yourself on track and finish strong.
There is something very motivating about competing with others. Just knowing that your effort and results are going to be measured alongside others really will give you an extra boost in motivation.

This is a time when a little peer pressure is useful! And you will find that those with whom you are in competition will also be your biggest cheerleaders: they know exactly what you are going through and will be there to encourage you to keep moving.

Deadlines and contests form the perfect combination to guarantee your fitness success:   put them to work for you!    is close enough to give you a push, but still far enough away to ensure that you have enough time to get some serious work done. Plan now to greet this upcoming GREAT 8 CHALLENGE with CONVICTION !

By Kevin Kohan 21 Jun, 2017

Exercising by yourself can be tough. Nobody knows if you skip, there is no one to push you a little harder, and you don’t have a commitment to anyone else. One day off turns into two, and before you know it, weeks have passed without you even raising a sweat. Getting fit in isolation can be done, but it’s much harder and requires a resolve few of us have.

That is perhaps why the popularity of Personalized Small Group Training programs is EXPLODING: people sign up for them because they work.


1.   The biggest benefit that a group personal training offers is support . When you join a group personal training program, you are ensuring that you have like-minded people to motivate you and a qualified leader to help you reach your weight loss and fitness milestones. If staying motivated is a challenge for you, then a group personal training program will energize you to keep going. Members of group personal training programs can become close friends as they work hard and celebrate together.


2 . You will push yourself harder in a group personal training program. During your workouts, there are no distractions to cause you to lose your momentum or excuses to slack off. Your coach will expect compliance, and while we will certainly work within your ability, you will be amazed at how far you can go in the right environment. The feeling you get when you know you have pushed yourself a little further than you thought you could will give you confidence in all other areas of your life.


3 . Cost wise , you can’t go wrong with a group personal training program. They are led by certified personal trainers (not group fitness instructors), and this means that you get tailored, one-on-one help that approaches the attention that you get when you hire a personal trainer. But it costs much less!


4 . Ready for quick results ? Personalized Small Group Training program generally incorporate variations of high intensity interval training or HIIT for short. HIIT training has been scientifically proven to be more effective and more efficient than traditional exercist programs. We’re not playing games in here. Our goal is to change your life and have a great time doing it!


5 . It’s fun ! Team training takes the torture out of serious workouts. There is nothing like laughing with each other as you struggle through those last push ups or pant through that last few seconds of burpees. In fact, a recent study has proven that pleasant distraction reduces pain.1  Don’t worry-we’re not going to torture you, but any serious fitness work has moments of discomfort. The distraction of having others around you doing the same thing can mean the difference between finishing with a smile on your face and not finishing at all.


If you are tired of the same old fitness routine or tired of your good intentions to get in shape leading nowhere, then a Personalized Small Group Training program may be exactly what you need.








By Kevin Kohan 10 Jun, 2017


It’s time to stop planning and start empowering yourself with the ALL IN ONE ' GREAT 8 CHALLENGE'

G8C offers it all…Goal setting, deadlines for accountability, team challenges to make fitness fun, customized Nutrition plans with nutritional values, and everyone’s favorite…Personalized training programs, such as your own HIIT regimine.  

Most of you might have hear about HIIT or HIT, but for those of you who haven't let's take a minute and I will explain....

High Intensity Interval Training or HIT, is designed to get you in the zone and take you to the MAX!    

By having a Certified Performance Specialist keep in tune with your age specific HR, your Coach can adjust   intensity zones, thus maximizing your genetic potential and results.  On average, participants will burn 500-1000 calories per session, followed by The EPOC (after burn) effect, which then sky rockets your metabolic rate for the next 24+  hours!


  • SUPPORT thru like-minded people to motivate you and a qualified leader to help you reach your weight loss and fitness milestones
  • You will push yourself harder in groups and will be kept accountable!
  • Cost Effective
  • Expertise and knowledge of a Certified Performance Specialist (not group instructors)
  • Quick results with Scientifically proven methods
  • FUN!  Team training will take the torture out of serious workouts. The distraction of having others around you doing the same thing can mean the difference between finishing with a smile on your face and not finishing at all.

Personalized Group Training HIIT  Programs  have been scientifically proven to be more effective and more efficient than traditional exercise programs, and better yet, get it done in half the time. This is perhaps why the popularity of this is exploding: people sign up for them because they work!

By Kevin Kohan 07 Jun, 2017

Some days you simply do not have time for your usual workout. Perhaps you are traveling or you have meetings from dawn ‘til dusk. Or maybe something totally unexpected comes up and your workout time disappears.

When life steals your exercise time, however, you do not have to forgo your workout. If you have just a few minutes, you can burn off 100 calories, get your heart pumping fast and redeem at least a little of your workout.

Here are 10 ways to torch 100 calories

Use them on busy days or even to supercharge your normal workout days. Most estimates are for a person weighing approximately 130-150 pounds. If you weigh more, you can probably shorten the duration, but if you are lighter, add a few minutes to ensure that you burn at least 100 calories.

1.   Take the stairs . Stair climbing for 15 minutes will burn 137 calories. Have a 15 minute break at work? Find a stair case and set your phone alarm to alert you when 15 minutes have passed.


2.   Run a 5-minute mile . By the time you are 4 and ½ minutes in, you will have already burned 100 calories. If you can’t get outside, just run in place.


3.   Ride a stationary bike at 20 mph for 4 minutes 54 seconds.


4.   Work on the lawn. Pull weeds for 17 minutes, rake leaves for 20 minutes, or dig dirt for 16 minutes.


5.   Calisthenics. Spending 15 minutes doing some light body weight squats, lunges, jumping jacks, get-ups and knee-ins will burn about 137 calories.


6.   Go for a walk. A 150 pound person will burn approximately 117 calories by walking at a 4 mph speed for 20 minutes. Walk in place if you do not have a good area to walk in outdoors. Try walking in place while you watch your favorite television show!


7.   Grab the vacuum.   Vacuuming your home or office for 28 minutes will burn 100 calories. This is a great way to sneak in some exercise at work and get on the good list of your coworkers!


8.   Chop fire wood. It is hot now, but winter is coming! Spend 5 minutes chopping fire wood and you will burn 100 calories.

9.   Swim laps. It only takes 12 minutes to burn off 100 calories while swimming.


10. Mow the lawn with a push mower. 14 minutes is all it takes to zap 100 calories.


By Kevin Kohan 30 May, 2017

It’s happened to all of us. You know the feeling - you are away from home running errands, or you are out late because you had to stay at work longer. And you realize that you are hungry. Not just a little hungry though. You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight.

Bottom line: you have to eat. Now!

As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible. But you have little choice, so you grab a burger or a salad with “grilled chicken.” (Do you have any idea how much that piece of ‘grilled chicken’ has been processed and soaked and manipulated and transformed before it arrives in front of you?) Or a small order of fries just to get you through.  

And just like that you have put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain.

It is a tough situation, and like I said, we’ve all been there. Sometimes you really do have to eat ‘right now.’ But over time, these eating emergencies add up and significantly impact your health and fitness achievement.


The answer is to stop having eating emergencies, and I will show you how to do this. It does take some planning, but it isn’t as hard as you might think.

The first step is to make a list of healthy, on-the-go foods that you enjoy eating. Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time). When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog. This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.

Here are some ideas to help you get started.

·         Unsalted nuts:   Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts. (These will provide protein and good fat)

·         Raw Veggies:   They are crisp, juicy, cold and sweet and full of the micronutrients your body craves.

·         Cheese:   If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting. Remember: the goal is to tame the beast inside you that is calling out for a hotdog from the nearest drive through window. This is a mental exercise as well as physical!

  • Nut butters.   Cashew, almond, peanut...find your favorite. Almond butter is great on a banana; cashew butter is perfect on whole grain crackers. Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving.

·         Boiled eggs.   Do you like cold, salted boiled eggs? They are a powerhouse of protein. Just be sure to get free range eggs.

·         Sardines.   Yes, you read that right. If you like fish, you can buy small packets of wild caught sardines that travel very well.

·         Water.   You have to drink water.

The second step seems obvious, but it has to happen if you are going to eliminate impulse eating: buy the food on your list . You have to get it in your house, so you have it when you need it.

The third step is to plan your food kit. This food has to travel with you, and you have to decide how you are going to transport it. The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined. Ideally you will leave yourself more than five minutes, but life happens.

Here are some tips to help you set up your food kit for ease and speed.

·         Small cooler:   Purchase a small cooler that will hold an ice pack and several other things. Keep this in your kitchen so you can grab it on the go.

-        Plates, utensils, napkins. Whether you use paper/plastic or your everyday items, get a bag and put a couple of plates, some utensils and some napkins in it. You will use this same bag every time you use your kit, so it becomes a habit. It can be a plastic bag, a cloth bag or a paper bag. It doesn’t matter. The point is that you can grab this bag on your way out the door and know that it has what you need in it.

·         Small storage containers or plastic bags. You need individual containers to put your food in. Don’t take the whole package of cheese or the whole bag of chocolate chips, because you will end up eating too much. Put one or two pieces of cheese in a container, and put only 7-8 chocolate chips in a bag. Toss some nuts in one container, some cut up fruit in another.  Also, you don’t have to prepare everything in advance. In a pinch, you can eat a big bell pepper just like an apple! Just have a plan so you can get it fast when needed. Some things don’t have to be separately packaged, such as your nut butter. Just toss the whole jar in the cooler…if you can control yourself.

·         A tote bag or duffle bag. This bag will be your “picnic basket,” so to speak. Stuff everything into it that does not go into the cooler.

·         Water bottle.   You need something to store a lot of water in.


You’ve done the hard part. You’ve figured out what foods will make you happy and help you through the emergency, you’ve stocked up on them, you have gathered what you need for transport and you have your water situation figured out.

All that is left is making it happen.   You have to take the food with you when you leave the house. The first few times you do this, it will seem complicated and tedious. But eventually, you will do it with little thought. It will be habit. That is why using the same cooler, the same bags and the same water container every time is so important. You will likely even find you grab the same foods nearly every time—it’s just e

easier. And it has to be easy, or you won’t do it.

The happy result is that when you are out and realize you are hungry, you will not have to eat food from a

restaurant. You will have an assortment of health and energy promoting foods at your fingertips.

By Kevin Kohan 22 May, 2017

Each year, on the last Monday of May, we celebrate Memorial Day.   Originally this day instituted as a day of honoring those who died during the Civil War, it eventually became a day to remember any soldier who died fighting in the United States Armed Forces.

Each year, on the last Monday of May, we salute our Warriors by running  'The Murph Challenge' at HIT Fitness Warehouse .  From 6 am to 10 am we will be grinding thru this challenge every hour on the hour, 6am, 7am, 8am and 9am.

Memorial Day is the perfect time to pause and consider how much we owe to those men and women who have given up their lives in the pursuit and defense of freedom. We are so accustomed to living with this freedom in our country, that it is easy to take it for granted. It is hard to appreciate it when we do not know anything different. Just like a fish who doesn’t realize it is wet (because it has never been anything else but wet), we tend to not realize the magnitude of privilege that is ours.

It takes warriors to build a country where freedom is the rule, rather than the exception. And Memorial Day is a time to honor those wounded warriors who have made our lives of freedom possible.

But we can honor those wounded warriors even more by seeking to emulate them in their courage to fight against destructive forces.  


What happens when the enemy is not confronted and defeated? He wins and the noble cause suffers.

What about you? Are you a warrior? Do you know what your enemy is?

Your enemy is the typical, unhealthy lifestyle that nearly everyone around you is living .   And it is deadly for two reasons:

1. It is hard to recognize . Just like the water surrounding the fish, the status quo is so normal, so common, that we just live it with very little contemplation. Of course you eat dessert after dinner. Of course you grab a doughnut on the way to work. Of course you do not exercise the recommended six days each week. Of course you are overweight. Isn’t everyone living this way? Yes, nearly everyone is.

2. It leads to illness, early disability and death . If you follow the status quo of diet and lifestyle, you will be increasingly tired, weak, sick and in pain. It will not get better; it will get worse with each passing year, finally ending in dependence on others.


Memorial Day is a perfect day to reflect on your willingness to fight. Resisting the tide of ‘normal’ unhealthy eating and sedentary-ness is no walk in the park. You’ve got to press in and fight like a warrior. It isn’t easy and it isn’t always fun. But the resulting energy, vitality, strength and mental clarity that will be your new ‘normal’ way of life will be worth every bit of effort and sweat you put into it.

We’re behind you. We create warriors here. Join us to learn how to set your life on a new course. Forget the past—leave it in the past. It doesn’t matter what your track record is with fitness and health. We focus on the future here. And with us, your future looks great!

So please join us for our annual ' MURPH CHALLENGE ' as we throwdown and show some GRIT in honor of our Vets and Troops currently serving.  


By Kevin Kohan 17 May, 2017